Breastfeeding and your diet

Summary

Breastfeeding means a healthy diet is important. Fluids, especially water, are also important for a good supply of breast milk. Breastfeeding uses a lot of energy and nutrients such protein, calcium, iron and vitamins. A strict diet to lose weight is not recommended while breastfeeding.

A healthy diet is always important, but it’s especially important if you are breastfeeding. Breastfeeding uses a lot of energy and nutrients. It is important that your diet supplies the nutrients you need during breastfeeding, such as protein, calcium, iron and vitamins. You need these nutrients for your own health and wellbeing. Try to eat regularly and include a wide variety of healthy foods.

How to get your daily nutrient requirements

Breastfeeding burns up a lot of energy (kilojoules). Some of the energy will come from the fat you laid down in pregnancy. However, most women will need to eat extra snacks to meet their energy needs. A steady weight loss back to your pre-pregnant weight should be the goal, rather than rapid weight loss. Use your appetite and weight to work out your energy needs.

Snack suggestions

Ideal snacks that provide nutrients and energy include:

Sandwiches, bread and raisin toast

Milk drinks

Cereal with milk

Fruit

Yoghurt

Nuts and seeds

Avocado

Cheese and biscuits

Dip and vegetables.

Fluid

Many women are very thirsty during breastfeeding, a sign that you need to drink plenty. Expect to drink up to two litres a day. All fluids count but water is the best source of fluid, so include a large share of your fluids as water.

Protein

It is important to include plenty of protein in your diet, including:

Meat, fish and chicken

Eggs

Cheese and yoghurt

Nuts and seeds

Legumes – for example, lentils, baked beans and split peas.

Calcium

You need around four serves of calcium-rich foods daily to protect your bone strength. Calcium is another major ingredient in breast milk. Good sources of calcium include:

Dairy products such as milk, cheese and yoghurt (these are the best source of calcium)

Soymilk fortified with calcium – look for a brand that includes around 120mg calcium per 100ml soymilk.

If your diet does not contain plenty of calcium, your body will use calcium from your bones to meet your increased needs. This may weaken your bones and increase the risk of developing osteoporosis later in life.

Iron

Pregnancy uses up your iron stores. During breastfeeding, you need to rebuild your iron stores with iron-rich foods, such as:

Vitamin A – for example, dark green and yellow vegetables such as broccoli, carrots and pumpkin.

Getting back to your usual weight

Although breastfeeding burns up a lot of energy (kilojoules), it can take several months to get back to your usual weight, so be a little patient. Some women do have a problem with extra weight. Tips for losing weight include:

Grill, steam, bake or casserole lean meat, fish and poultry.

Eat vegetables – at least five servings per day.

Eat fruit – at least two servings per day.

Choose low fat dairy products.

Use butter and margarine sparingly.

Avoid high fat foods, such as chips, rich desserts or greasy takeaways.

Want to know more?

This page has been produced in consultation with and approved by:

(Logo links to further information)

Royal Women's Hospital

Fact sheet currently being reviewed.
Last reviewed: May 2011

Content on this website is provided for education and information purposes only. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your doctor or other registered health professional. Content has been prepared for Victorian residents and wider Australian audiences, and was accurate at the time of publication. Readers should note that, over time, currency and completeness of the information may change. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions.

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Breastfeeding means a healthy diet is important. Fluids, especially water, are also important for a good supply of breast milk. Breastfeeding uses a lot of energy and nutrients such protein, calcium, iron and vitamins. A strict diet to lose weight is not recommended while breastfeeding.

Content on this website is provided for education and information purposes only. Information about a therapy, service, product or treatment does not imply endorsement and is not intended to replace advice from your qualified health professional. Content has been prepared for Victorian residence and wider Australian audiences, and was accurate at the time of publication. Readers should note that over time currency and completeness of the information may change. All users are urged to always seek advice from a qualified health care professional for diagnosis and answers to their medical questions.

For the latest updates and more information, visit www.betterhealth.vic.gov.au